Half Marathon Training Week 7/16 | 8 x 800m Reps VLOG & Race Announcement | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Half Marathon Training Week 7/16 | 8 × 800 m Reps VLOG & Race Announcement from The FOD Runner. It’s a great watch, featuring a classic speed workout we’re breaking down so you can try it today. Be sure to check out the full video for all the details.

Key Points:

The Thursday session was a VO₂‑max interval workout: 8 repeats of 800 m on the road. For a deeper dive into why these sessions are so effective, explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Each 800 m was run in roughly 2:45–2:50 (about 3:05 / km pace) with short recovery. While part of a half marathon plan, this kind of session is also fantastic for anyone focused on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
The runner kept a heart rate around 161 bpm and used a 10‑minute‑mile effort as a feel‑good gauge.
The week also included a 17‑mile long run exploring new forest trails, keeping the overall mileage around 25 mi.
A race announcement: signing up for the 8‑mile Road Race at the end of January. An 8-mile race requires a similar blend of speed and endurance to a 10K, so if you’re targeting a similar distance, you’ll find valuable tips in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Workout Example:

Warm‑up: 10‑15 min easy jog + a few strides
8 × 800 m (0.8 km) on flat road
   • Target 800 m time: 2:45–2:50
   • Recovery: 2‑3 min jog or walk (≈400 m) between reps
Cool‑down: 10 min easy run

Tip: If you can’t hit the exact times, aim for a pace that feels hard but sustainable (around 3:00 / km) and keep the recovery short enough to stay in the VO₂‑max zone.

Closing Note: Give this interval session a go this week, tweak the paces to match your current fitness in the Pacing app, and enjoy the forest trails on your long run. Have fun, and don’t forget to watch the full video for the race details and extra motivation! 🚀